Recommended daily fiber intake:
- Men: Minimum 38 grams / day.
- Women: Minimum 25 grams / day
Benefits of Fiber intake
- Improves constipation and hemorrhoids
- Lowers cholesterol
- Improves blood sugar by increasing insulin sensitivity
- Helps with weight loss
- Decreases food craving and Increase satiety
- Decreases risk of developing diabetes
- Decreases risk of developing Colon cancer
- Decreases Coronary Artery Disease (Heart Attack)
- Decreases the risk of stroke
Types of Fiber
| Soluble Fiber | Insoluble Fiber |
| Soluble fiber absorbs water. Soluble fiber also improves cholesterol It stablizes blood sugar Helps with weight loss Decreases cardiovascular disease | Does not dissolve in water. Improves constipation Decreases the risk of developing colon cancer Decreases the risk of diverticular disease Decreases the risk of hemorrhoids |
Fiber rich foods
THERE IS NO FIBER IN ANIMAL PRODUCTS
| Soluble Fiber | Insoluble Fiber |
| Oats Nuts Flax seeds, Sunflower seeds Apples, Pears, Apricots Berries Citrus foods Black beans/ Lima beans/ Kidney beans Brussel sprouts, Avocados, Sweet potatoes, Broccoli, Carrots Figs | Brown rice Rye Buckwheat Bran Whole wheat flour Cauliflower, green beans, potatoes, green peas, dark leafy greens Amaranth Cooked Prunes |
Tips to increase fiber intake
- Include at least 5 servings of fruits and vegetables in your daily diet
- Eat whole fruit instead of drinking juices
- Replace sugary deserts with fruits
- Use Whole wheat instead of refined white flour when cooking, baking or buying products made with flour
- Include at least 1 serving of whole grain in every meal
- When choosing cereals, choose the one with at least 5 g of fiber
- Replace meat with legumes at least 2-3 times a week.
- Add nuts to the salad or cereal
- Replace brown rice instead of white rice
Add fiber to your diet slowly , Increasing fiber intake rapidly can cause stomach discomfort such as bloating , abdominal cramping, excess gas.
Mediculous 